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Do More and Better in 2016

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Do More and Better in 2016

Post by ccheatum on Thu Dec 31, 2015 9:56 pm

My goals for 2015 were:

1. Lose 15-20 lbs.
2. To reflect and reevaluate at east quarterly on my progress and set new goals based on this reevaluation.
3. To maintain a consistent and regular workout schedule throughout the year.


I started the year at 182 lbs, and I am ending the year at 165 lbs. So, I succeeded at goal #1! Unfortunately, goal #2 was an epic fail. I got busy during the summer and all but stopped logging anything let alone reflecting and reevaluating. The good news is that, although I did stop logging, I did not stop working. Goal #3 was a success. I mostly did hiking and yoga this year, but I managed a consistent practice of both. In fact, I went from averaging ~6000 steps per day at the beginning of 2015 to routinely doing 13k steps per day. Furthermore, I have seen significant increases in flexibility and balance with my regular yoga practice.

Overall, I have more successes than failures, so I cannot complain about the year. The one regret I have is that I feel like I lost connection with the community here. So, I definitely want to address that in the coming year.

Which brings me to my 2016 goals:

1. Maintain a log throughout the year.
2. Improve metabolic conditioning.
3. Trade some fat for muscle.

These three are clearly connected. One of the good things about 2015 is that I dropped some weight that I have been battling for several years. The bad news is that by focusing on diet and aerobic exercise with little or no strength work, I have lost some lean muscle mass along with a significant amount of fat. In addition my anaerobic capacity is at a relative low compared to the past several years. So, I can have a big impact on both of those things if I get back to some strength and conditioning work alongside my hiking and yoga. The key to that strength and conditioning will be keeping a regular log here, where I know I have a community to help hold me accountable. I do not have to log every day, but I should contribute something every week. The only exceptions are a couple of trips where I will have no data connection for more than a week.

So there they are. The 2016 goals are up, and I am excited to start the new year. I have a lot of hope that the coming year will be a good one for me!
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Just getting started

Post by ccheatum on Fri Jan 01, 2016 8:40 pm

2x10 Pushups
20 (L/R=1) Lunges

Swings - Reverse Pyramid
30
20
10
10
20
30
With 20 sec rest between sets

50 Hindu squats

It is not much, but it is a start. I wanted to do something that would hit some of the major muscle groups so that I can get some of the initial DOMS out of the way. I will be sore for a couple of days, but it should make things feel a bit easier next week when the real work begins!
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Re: Do More and Better in 2016

Post by Cesar on Fri Jan 01, 2016 9:17 pm

:popcorn:
Subbed
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Re: Do More and Better in 2016

Post by Dave on Fri Jan 01, 2016 9:26 pm

ccheatum wrote:It is not much, but it is a start.

Au contraire, mon ami, a start is everything! Well done!
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Re: Do More and Better in 2016

Post by Brahma Bill on Sat Jan 02, 2016 10:07 am

ccheatum wrote:The good news is that, although I did stop logging, I did not stop working.
This is the best part right here! Keep at it CC.
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Re: Do More and Better in 2016

Post by Cesar on Sat Jan 02, 2016 10:24 am

x2
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Re: Do More and Better in 2016

Post by Cheesedog on Sun Jan 03, 2016 1:52 am

Looks like a good start to me. Subbed!
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Re: Do More and Better in 2016

Post by ccheatum on Sun Jan 03, 2016 8:12 pm

Thanks guys!
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Re: Do More and Better in 2016

Post by ccheatum on Mon Jan 04, 2016 9:44 am

2 mile walk with the dog

Pullups 5 min AMRAP -- 21
Pushups 10 min AMRAP -- 70

2x5 Tuck Front Pulls

10 Hip Thrust
10 Goblet Box Squat
20 Plate Swings
2x

30 min yoga

Wow, am I going to feel my arms today! They are spent, but that is not surprising. I spent a lot of time resting and right on the edge of failure during my pullups and pushups today, but that is all part of restarting!
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Re: Do More and Better in 2016

Post by ccheatum on Tue Jan 05, 2016 9:56 am

2 mile hike

20 Skater hops (L/R = 1)

10 Bulgarian Split Squats (L/R = 1)
10 Jump Squats
10 DB One-Legged Deadlifts (L/R = 1)
10 Explosive Step Ups (L/R = 1)
10 Slider Hamstring Curls
3x (BW 1st round, 15 lbs DB 2nd round, 30 lbs DB 3rd round)

30 min yoga

Great leg work. My hamstrings are spent. I am really feeling yesterday's workout in my shoulders, so it is good to give the upper body a break and beat on my lower body today!
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Re: Do More and Better in 2016

Post by Dave on Tue Jan 05, 2016 12:26 pm

Looks like a good workout. As long as some part of you is getting beat up, right? :twisted:

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Re: Do More and Better in 2016

Post by Cesar on Tue Jan 05, 2016 10:28 pm

Good job CC
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Re: Do More and Better in 2016

Post by ccheatum on Wed Jan 06, 2016 9:41 am

2 mile hike

Pullups 5 min AMRAP -- 22
Pushups 10 min AMRAP -- 75

30 min yoga

So the push/pull set was tough today! I was still pretty sore and fatigued quickly. Nevertheless, I did see some slight improvement. It was not a huge leap but better than the first day!
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Re: Do More and Better in 2016

Post by Dave on Wed Jan 06, 2016 3:05 pm

Very nice!
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Re: Do More and Better in 2016

Post by ccheatum on Thu Jan 07, 2016 9:36 am

2 mile hike

20 skater hops (L/R = 1)
10 DB goblet squats (30 lbs)
10 DB lunges (30 lbs, L/R = 1)
10 lateral squats
20 DB step ups (30 lbs, 20 L then 20 R)
3x

Took 3-5 min in between rounds. This was an intense workout. My legs were so burned up that I had neither time nor energy left to do yoga this morning. I may come back and do yoga tonight instead. Either way, my legs got blasted today!
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Re: Do More and Better in 2016

Post by ccheatum on Fri Jan 08, 2016 9:27 am

Pullups 5 min AMRAP -- 25
Pushups 10 min AMRAP -- 77

2x5 Tuck Front Pulls

10 min yoga

Wow am I sore today! I am feeling the impact of this week of work. I am also noticing that trying to do yoga after my strength work is not working. I have the time but not the stamina to do the yoga workout. I am thinking I may try to do the yoga first, then do my strength workout. That way, if I am feeling totally spent after the strength work, then I can just be done for the day. As the week has gone on, I have had to push myself really hard to stay engaged in the yoga, which is unusual, just because I am too fatigued and sore to hold the poses. Nevertheless, I feel like this has been a good start to the year!
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Re: Do More and Better in 2016

Post by Rastaman on Fri Jan 08, 2016 10:57 pm

Making good progress with the Push /Pull mate! Hopefully using the yoga first as a warmup will feel better.
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Re: Do More and Better in 2016

Post by ccheatum on Sat Jan 09, 2016 12:26 am

Thanks Rastaman!
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Re: Do More and Better in 2016

Post by itlives on Sat Jan 09, 2016 1:37 am


Good work CC.
You should not use yoga before your workout. Never use static stretches before working out. Static stretches tax the muscle too much.

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Re: Do More and Better in 2016

Post by Rastaman on Sat Jan 09, 2016 3:47 am

CC, I'm not sure how intense your 10 min yoga is, but I normally use some poses ( bow,cobra,locust and downward dog) as part of my warmup with some joint mobility and dynamic stretches.  Then I finish the workout with back bending.

Not sure if breaking your yoga up this way would work for you though... Works for me :D
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Re: Do More and Better in 2016

Post by ccheatum on Mon Jan 11, 2016 9:47 am

2 mile walk (10 deg F!)

30 min yoga

Push/Pull
5 min AMRAP Pullups - 26
19 min AMRAP Pushups - 75

The good news is that the yoga felt a lot better today. The bad news is that I am now certain that the pain inmy wrist yesterday is an overuse injury from all of the pullup/pushup work. The pushups were harder on it than the pullups, but it was tender throughout this morning. So, I am going to have to find a way to keep doing Push/Pull and still give my wrist some rest. I will have to change the push/pull workout plan, but I have a couple of days to decide how... sigh...
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Re: Do More and Better in 2016

Post by itlives on Mon Jan 11, 2016 10:48 am

Have you tried keeping your wrist straight while doing the pushups? If you don't have pushup bars, you can try knuckle pushups. If you've already tried that, I'll shut up now.
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Re: Do More and Better in 2016

Post by Dave on Mon Jan 11, 2016 6:21 pm

Recommended reading
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Re: Do More and Better in 2016

Post by ccheatum on Tue Jan 12, 2016 8:25 am

itlives wrote:Have you tried keeping your wrist straight while doing the pushups? If you don't have pushup bars,  you can try knuckle pushups. If you've already tried that, I'll shut up now.

I was planning to try fist pushups hoping that the straight wrist will help. It will probably reduce the number of pushup reps I can manage, but it will almost certainly reduce the wrist pain. Thanks for the suggestion!
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Re: Do More and Better in 2016

Post by ccheatum on Tue Jan 12, 2016 9:39 am

1 mile walk (super cold and windy!!! Wild Chill:-20F)

Crazy 8s

8 Goblet Squats
8 Swings
8 Lunges
8 Slider Leg Curls
4x

Solid leg workout, felt good. No yoga today since I was slow getting going, but a good leg workout all the same!
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Re: Do More and Better in 2016

Post by ccheatum on Wed Jan 13, 2016 9:47 am

2 mile walk with the dog (~10°F)

30 min yoga

Push/Pull
5 min AMRAP Pullups - 27
10 min AMRAP Pushups on fists - 65

So, the wrist felt better today, by my pushup number was much lower! Nevertheless, it is better to stay healthy than it is to stay at the pace. 65 pushups is better than not being able to do pushups!
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Re: Do More and Better in 2016

Post by itlives on Wed Jan 13, 2016 10:07 am

I think the numbers look good.
Glad the wrist feels better!
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Re: Do More and Better in 2016

Post by Cesar on Wed Jan 13, 2016 11:25 am

Good numbers. Keep it up.
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Re: Do More and Better in 2016

Post by Dave on Wed Jan 13, 2016 9:14 pm

Yowzers! Good numbers indeed!

Hey Chris, did you get a chance to check out the elbow and wrist care article I posted above?
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Re: Do More and Better in 2016

Post by ccheatum on Thu Jan 14, 2016 8:32 am

Dave wrote:Yowzers!  Good numbers indeed!

Hey Chris, did you get a chance to check out the elbow and wrist care article I posted above?

I did.Many of those things I was already doing, but there were also some new nuggets there. I felt like I had seen that article before, but there were clearly pieces of it that I did not recall seeing. Thanks for sharing!
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Re: Do More and Better in 2016

Post by ccheatum on Thu Jan 14, 2016 9:41 am

2 mile walk

8 Goblet Squats @ 30 lbs
8 Swings @ 30 lbs
8 Lateral Lunges BW
8 Reverse Slider Lunges @ 30lbs
4x

Good solid workout this morning. My legs are spent now! This was a tough one, but that was the point!!
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Re: Do More and Better in 2016

Post by Dave on Thu Jan 14, 2016 10:38 pm

Solid is right!
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Re: Do More and Better in 2016

Post by ccheatum on Mon Jan 18, 2016 10:38 pm

So, Friday while walking the dog, I slipped on the ice and fell on my wrist. Fortunately, noting is broken, but I cannot do pushups. Nothing that requires weight bearing is allowed. I can hang from it but not press on it.

Nevertheless, I will continue to work hard. I took my sons skiing with the boy scouts today, that was an all day workout in really cold temps. The high was -2F and the low was -10F, and the wind howled all day, but we dressed for the weather and had a great time!

So, I missed two challenge workouts and cannot do pushups anymore for a few weeks, but my legs are like jello tonight because I worked that hard today! Overall, I could complain, but I would rather figure out what things I can do and press forward!
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Re: Do More and Better in 2016

Post by ccheatum on Wed Jan 20, 2016 9:37 am

2 mile walk

20 min Sow Shoveling

10 min Metabolic Up Downs @ 25lbs

Trying to figure out how to adapt my January challenge plans to what I can do after the wrist injury. 10 min of up-downs was tough. I did not keep track of the reps, but it hit me hard. This was good for push, but I am protecting my wrist, so I am going to pass on the pull today. Meanwhile, this was a good workout.
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Re: Do More and Better in 2016

Post by Cheesedog on Thu Jan 21, 2016 1:52 am

ccheatum wrote:

20 min Sow Shoveling

I hope you mean SNOW shoveling. Female pigs can be really heavy! :eyebrows:

OTOH, I guess it could be quite a workout. Good work!
:toothy: :loopy: :laugh2:
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Re: Do More and Better in 2016

Post by Dave on Thu Jan 21, 2016 1:57 am

LOL! :laugh1:
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Re: Do More and Better in 2016

Post by ccheatum on Fri Jan 22, 2016 9:34 am

Sow shoveling would be quite a feat indeed! Of course, that is just part of being an Iowan!!

2 mile hike

Split Jacks
Skater Jumps
Swings
Step Jumps
Lateral Step Jumps
Squat Jumps
10 s on 10 s rest
6x

This was an intense workout. I took some inspiration from Cheese and CV and I decided to do some metabolic conditioning. This was my first workout of that style in months, and it felt good. I may have to commit to some MetCon for a while. That would do me a lot of good!
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Re: Do More and Better in 2016

Post by Cheesedog on Sat Jan 23, 2016 9:39 pm

Nice workout. Some metcon is just what the Doctor ordered!
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Re: Do More and Better in 2016

Post by ccheatum on Mon Jan 25, 2016 9:34 am

2 mile hike

Split Jacks w/ 5lbs in each hand
Skater Jumps w/ 5lbs in each hand
Swings @ 25lbs
Step Jumps w/ 5lbs in each hand
Lateral Step Jumps w/ 5lbs in each hand
Squat Jumps @ BW
10 s on 10 s rest
24 s rest between rounds
6 rounds

25 min of yoga

A great way to start the week. I realized that I had not put in the weights I used for the workout on Friday, so I added that information today. Altogether, this was a good start to my day!
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Re: Do More and Better in 2016

Post by ccheatum on Wed Jan 27, 2016 9:31 am

2 mile hike

Split Jacks w/ 5lbs in each hand
Skater Jumps w/ 5lbs in each hand
Swings @ 25lbs
Step Jumps w/ 5lbs in each hand
Lateral Step Jumps w/ 5lbs in each hand
Squat Jumps @ BW
10 s on 10 s rest
24 s rest between rounds
6 rounds

10 min of yoga

More of the same today. Good stuff. The met con is tough on the second workout of the week. It should be brutal by Friday!
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Re: Do More and Better in 2016

Post by ccheatum on Fri Jan 29, 2016 9:36 am

2 mile hike

Split Jacks w/ 5lbs in each hand
Skater Jumps w/ 5lbs in each hand
Swings @ 25lbs
Step Jumps w/ 5lbs in each hand
Lateral Step Jumps w/ 5lbs in each hand
Squat Jumps @ BW
10 s on 10 s rest
24 s rest between rounds
6 rounds

Not much time today... too slow getting around... It's Friday!
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Re: Do More and Better in 2016

Post by ccheatum on Wed Feb 03, 2016 9:32 am

2 mile hike

Split Jacks w/ 5lbs in each hand
Skater Jumps w/ 5lbs in each hand
Swings w/ 5lbs in each hand
Step Jumps w/ 5lbs in each hand
Lateral Step Jumps w/ 5lbs in each hand
Squat Jumps w/ 5lbs in each hand
10 s on 10 s rest
24 s rest between rounds
6 rounds
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Re: Do More and Better in 2016

Post by ccheatum on Thu Feb 04, 2016 9:03 am

2 min Burpee sprint: 27

Feel the lactic acid burn!!

That was brutal. I have not done burpees in a long time, and the 2nd minute of that burpee sprint told that story. My legs burned, my arms burned. My hip flexors screamed at me, and now my heart is pounding out of my chest! Still, that is just what I needed to make a good start of the day today. It is also the first time I have done anything upper body since I hurt my wrist. It is feeling a lot better, and this quick workout confirmed that it is doing better. I will slowly add volume back now, and burpee sprints are a good way to go!
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Re: Do More and Better in 2016

Post by Cesar on Thu Feb 04, 2016 1:02 pm

First off, sow shoveling sounds awesome. :D

MetCon is good medicine.

Great job on the 27 in 02:00
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Re: Do More and Better in 2016

Post by ccheatum on Fri Feb 05, 2016 9:35 am

2 mile hike

Split Jacks w/ 5lbs in each hand
Skater Jumps w/ 5lbs in each hand
Alternating One-Leg Deadlifts w/ 5lbs in each hand
Step Jumps w/ 5lbs in each hand
Lateral Step Jumps w/ 5lbs in each hand
Burpees
10 s on 10 s rest
24 s rest between rounds
6 rounds
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Re: Do More and Better in 2016

Post by Dave on Fri Feb 05, 2016 3:11 pm

Great consistency!
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Re: Do More and Better in 2016

Post by ccheatum on Sat Feb 06, 2016 8:07 am

Thanks Dave!

2:00 Burpee Sprint: 28

Lactic acid sucks!
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Re: Do More and Better in 2016

Post by Cesar on Sat Feb 06, 2016 10:44 am

Yes it does, CC. That one extra rep is often the hardest. Got 39 this am. New PR by one.
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Re: Do More and Better in 2016

Post by ccheatum on Mon Feb 08, 2016 9:26 am

2 mile hike

Split Jacks w/ 10lbs in each hand
Skater Jumps w/ 10lbs in each hand
Alternating One-Leg Deadlifts w/ 10lbs in each hand
Step Jumps w/ 10lbs in each hand
Lateral Step Jumps w/ 10lbs in each hand
Skier Swings w/ 10 lbs in each hand
10 s on 10 s rest
24 s rest between rounds
6 rounds

I decided to up the weight from 5 lbs in each hand to 10. That made it noticeably more difficult but not overly so. I am tired and winded, but I have a little left in the tank, so I think this is a workout out I can continue to build on.
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Re: Do More and Better in 2016

Post by ccheatum on Wed Feb 10, 2016 9:55 am

Split Jacks w/ 10lbs in each hand
Skater Jumps w/ 10lbs in each hand
One-Leg Deadlifts Left w/ 10lbs in each hand
One-Leg Deadlifts Right w/ 10lbs in each hand
Step Jumps w/ 10lbs in each hand
Lateral Step Jumps w/ 10lbs in each hand
10 s on 10 s rest
24 s rest between rounds
6 rounds

20 min yoga

What a great workout today! I think I have finally tinkered until I have just the right combination of exercises for that interval workout. Then I still had enough in the tank to do some yoga after I recovered. It was great. Now, all I need is for the weather to warm up a bit or the wind to stop so I can walk in the morning again. I will endure a lot, but I am reluctant to face 1F and 20 mph wind! :scaredy:
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Re: Do More and Better in 2016

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